Tag: strength and conditioning

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Where do Plyometrics Fit Within a Training Program

Hint: You Don’t Start with Plyometrics

Over the past few years there’s been a noticeable shift in how athletes and coaches talk about training. More emphasis on power. More interest in being “explosive.” That’s a good direction. Cross-country skiing is a power-endurance sport, and the ability to produce force quickly matters — whether it’s a finishing sprint, a tough climb, or simply skiing more efficiently at race pace.

But as often happens, the optimal application gets missed. What I keep seeing is athletes jumping straight to plyometrics as if that’s where power development begins. It doesn’t. And when you start there, you usually end up with a lot of activity and not much adaptation.

Plyometrics are not a shortcut. They are part of a progression — the conversion of maximal strength into power. Exercises like bounding, jumps, hurdles, and medicine ball throws can all be effective. But only when the athlete has the capacity to both absorb and produce force. Without that foundation, you’re not really training power. You’re mostly practicing jumping.

That distinction matters more than most people think.

I’ve used Tudor Bompa’s periodized strength model since the mid-1990s, and what still holds up is not the exercise list, but the sequencing. He didn’t build the model around movements. He built it around a logical progression. In my experience, that sequencing becomes even more important at the edges of the sport — junior athletes who are still developing and masters athletes who need to be more deliberate about how they load the system.

And in that sequence, plyometrics come late. Not first.

The progression is simple:

1. Anatomical Adaptation (AA) — 4–8 weeks
2. Maximum Strength (MS) — 6–8 weeks (minimum)
3. Conversion to Power (CP) — 6–8 weeks
4. Maintenance (M) — through the competitive period

No shortcuts. No skipping steps. And no mixing phases and expecting the same result.

Anatomical Adaptation

The Anatomical Adaptation phase is the one most often underestimated, and it’s the reason a lot of strength and power work never turns into what it should. The goal here is not to get strong in the traditional sense. The goal is to prepare the athlete to train.

That means building connective tissue tolerance, improving movement quality, and addressing the weak points most skiers share: eccentric control, single-leg stability, trunk stiffness under load, and upper body pulling strength. If those aren’t in place, everything that follows is limited.

The work in this phase should look simple and controlled. Single-leg strength work like split squats, step-ups, and single-leg Romanian deadlifts (RDLs). Eccentric work like slow step-downs and controlled lowering. Trunk work that emphasizes force transfer, not just stability. Upper body pulling through a full range of motion. Even basic plyometric preparation — jump rope, small hops, controlled landings — but with the focus on coordination and tissue conditioning, not power.

Two to three sessions per week is enough. The progression is not about maximizing loads. It’s about improving control under increasing demand. If this phase is done well, the athlete finishes it ready to train — not already fatigued.

Maximum Strength

From there, the focus shifts to Maximum Strength — and this is where many endurance athletes miss the point. Max strength is not circuits. It’s not high-rep fatigue work. It’s the ability to produce force.

That means high load, low reps, and full recovery. Roughly 80–90% effort, sets of three to six reps, and enough rest between sets to maintain quality. The goal is not to exhaust the athlete. The goal is to improve motor unit recruitment and force production.

For skiers, the work should still be sport-specific in its intent. Single-leg strength for the lower body — Bulgarian split squats, heavy step-ups. Posterior chain work — deadlifts, RDLs, hip thrusts. Upper body pulling — weighted pull-ups, heavy rows. And trunk work that connects the system under load, not isolates it.

A session doesn’t need to be complicated. A few key movements, done well, with intent. Two to three sessions per week. Progress by increasing load, improving speed at the same load, and cleaning up movement under stress — not by constantly changing exercises.

This phase is critical for a simple reason: you can’t convert strength you don’t have into power. In a sport already biased toward endurance, this is often the missing piece.

Conversion to Power

Only after that does the Conversion to Power phase make sense.

Now the goal shifts. You’re no longer trying to get stronger. You’re trying to apply force faster. Rate of force development, timing, coordination, and the elastic qualities of muscle and tendon all become the focus.

This is where plyometrics belong.

The difference from the max strength phase is clear. Loads come down. Speed goes up. The movement patterns may look similar, but the intent is entirely different. If it’s not fast, it’s not power.

That changes how the work is structured. Low volume, high quality. Three to six reps per set. Three to five sets. Full recovery. Stop when speed drops. This is neural work, not conditioning.

Now the exercises make sense: bounding, especially uphill; single-leg hops; lateral bounds; reactive jumps; drop jumps, box jumps, hurdles. Loaded power work like jump squats and explosive step-ups. Upper body power through medicine ball throws and explosive pulling. And finally, ski-specific integration — bounding with poles, hill sprints, roller ski accelerations.

If the power isn’t developing there, it’s not transferring.

A session doesn’t need much. A handful of exercises, done with speed and intent. Two sessions per week is usually enough. More than that and you start turning power training into accumulated fatigue.

This is also where athletes often get it wrong. They expect this phase to feel hard in the traditional sense. It shouldn’t. It should feel sharp. Explosive. Fresh. If it feels heavy and slow, you’re no longer training power.

In the yearly plan, this phase typically sits in late summer or fall — after strength has been established and before racing begins. You’re not building the system at that point. You’re sharpening it.

What This Looks Like in Practice

What this looks like depends on the athlete. Younger athletes should spend most of their time on movement quality and basic strength, with only low-level plyometric work. Developing athletes need to build real strength first, then layer in plyometrics gradually. Senior athletes need to respect the sequence across the year — spring to rebuild, summer to get strong, fall to convert, winter to maintain.

None of this is complicated. But it does require patience.

There’s nothing wrong with plyometrics. Used at the right time, they’re one of the highest-return tools we have. But they’re not a starting point. They’re a finishing layer.

Strength gives you the foundation. Plyometrics teach you how to use it.

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